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Training Plan for Wednesday August 7th 2019

take 15 min to complete

A1) front rack DB step ups

- 5 sets of 6/6 @approx 10-20% bdywt per hand

A2) strict push up variation

- 5 sets of 2 attempts of 3-10 (rest 30s between attempts)

B) 20 min to complete max reps of

"Maryland"

- 40 single skips or double unders
- 20 burpees
- 100m double front rack DB carry @15-25% bdywt per hand

C) Accessory

2 rounds

- 10/10 banded clam shells
- 5/5 side over arch with reach

Notes:

- complete all of one leg then the other during step ups
- expect a drop off between push up attempts
- aim for weight you can front rack carry without stopping during 100m
- good score is 3 rounds, great score is 4 rounds, elite score is 5 rounds or more
- suggested RPE of 7-8/10